Coleslaw: A Traditional And Classic Side Dish For The Keto Diet
Coleslaw is a traditional and classic side dish for the keto diet in many ways. It is enjoyed on any occasion but is most popularly served for picnics, barbecues, or family dinners. It is low-carb and high in fiber, with other healthy nutrients to add to your keto cuisine. It is used in multiple ways for any diet, but it especially benefits the keto diet. I will share my delicious and easy keto coleslaw recipe for your low-carb lifestyle.
The History Of Coleslaw
Coleslaw has a long history, and its origins can be traced back to ancient times. The concept of a salad made from shredded cabbage is believed to have originated in the Roman Empire. The Romans prepared a dish similar to coleslaw by mixing cabbage with vinegar, eggs, and various spices.
Roman Times: Ancient Romans made early versions of coleslaw using cabbage, vinegar, eggs, and spices. This combination was quite different from modern coleslaw, but it laid the foundation for the dish we know today.
Dutch Influence: The modern coleslaw has strong ties to the Netherlands. The term "coleslaw" comes from the Dutch word "koolsla," which means "cabbage salad." Dutch settlers in New York, then known as New Amsterdam, brought their recipe for "koolsla" with them in the 17th and 18th centuries. This dish typically included shredded cabbage mixed with a vinaigrette or other dressing.
American Adaptation: Coleslaw evolved in the United States. By the 18th century, American recipes for coleslaw started appearing in cookbooks. The dish gained popularity and underwent several adaptations, including the incorporation of mayonnaise in the 20th century, which gave it the creamy texture many associate with coleslaw today.
Although the exact origins of coleslaw are challenging to pinpoint, its roots can be traced back to ancient Roman cuisine. Significant contributions came from Dutch settlers who brought their cabbage salad recipes to the New World. Over time, the dish evolved into the beloved side dish in many cultures today.
Coleslaw For The Keto Diet
Traditional coleslaw contains sugar-laden dressings that quickly add up in carbs. However, keto coleslaw does not contain sugar since sugar is not a part of the Keto Diet. A sugar substitute is used instead of sugar in keto coleslaw, such as stevia, erythritol, Swerve, or monk fruit. It is also important to mention that keto coleslaw is made with mayo that contains healthy olive oil or avocado oil. Below is a recipe for Keto Coleslaw.
Simple Keto Coleslaw Recipe
Ingredients:
4 cups shredded cabbage
1 cup shredded carrots (optional, but use sparingly as they are higher in carbs)
1/2 cup mayonnaise (made with healthy oils)
1-2 tablespoons apple cider vinegar
1 tablespoon keto-approved sweetener (like erythritol or stevia)
Salt and pepper to taste
Instructions:
In a large bowl, combine the shredded cabbage and carrots.
Whisk together the mayonnaise, apple cider vinegar, keto sweetener, salt, and pepper in a separate small bowl.
Pour the dressing over the cabbage mixture and toss to coat evenly.
Chill in the refrigerator for at least 30 minutes before serving to let the flavors meld together.
This coleslaw can be a great addition to keto meals, providing a crunchy, refreshing side dish.
There is another option for coleslaw that you may like. It is Broccoli Slaw. I like Broccoli Slaw as much as I like Cabbage Slaw because it is low in carbs and high in fiber. It is an excellent alternative to cabbage slaw when I want a change. Broccoli Slaw is equally as delicious as cabbage coleslaw. Below is a recipe for Broccoli Slaw.
Keto Broccoli Slaw Recipe
Ingredients:
4 cups shredded broccoli stems (you can often find pre-packaged broccoli slaw in stores)
1/2 cup shredded carrots (optional, use sparingly)
1/2 cup mayonnaise (made with healthy oils)
2 tablespoons apple cider vinegar
1 tablespoon keto-approved sweetener (like erythritol or stevia)
1/4 cup chopped green onions
Salt and pepper to taste
Instructions:
Combine the shredded broccoli stems, carrots (if using), and chopped green onions in a large bowl.
Whisk together the mayonnaise, apple cider vinegar, keto sweetener, salt, and pepper in a small bowl.
Pour the dressing over the broccoli mixture and toss to coat evenly.
Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.
This broccoli slaw is a great way to add variety to your keto meals and can be served as a side dish or a topping for burgers and other main dishes. It's delightfully crunchy, refreshing, and flavorful while keeping you within your keto carb limits.
You can also add broccoli to cabbage coleslaw to increase nutrient intake, and it will become more colorful. Other low-carb vegetables to consider adding to your coleslaw are celery, bell peppers, and green onions for variety.
The Health Benefits Of Coleslaw
Besides being a good source of fiber, coleslaw offers several other healthy nutrients:
Vitamins
Vitamin C: Cabbage, the primary ingredient in coleslaw, is rich in vitamin C, an antioxidant that helps boost the immune system, promotes skin health, and aids in iron absorption from plant-based foods.
Vitamin K: Cabbage is also a good source of vitamin K, which is essential for blood clotting and bone health.
Vitamin A: If you add carrots to your coleslaw, they provide vitamin A in beta-carotene, essential for vision, immune function, and skin health.
Minerals
Potassium: Cabbage contains potassium, which helps regulate blood pressure, balance fluids, and support proper muscle and nerve function.
Calcium: Some variations of coleslaw, especially those that include dairy-based dressings or added ingredients like seeds, can provide a small amount of calcium, which is essential for bone health.
Antioxidants
Flavonoids: Cabbage contains antioxidants that help protect the body from oxidative stress and reduce inflammation.
Carotenoids: The carrots in coleslaw contain carotenoids, another type of antioxidant that supports eye health and may help reduce the risk of certain diseases.
Healthy Fats
Monounsaturated and Polyunsaturated Fats: If you use mayonnaise made with healthy oils (such as avocado oil or olive oil), your coleslaw will contain beneficial fats that support heart health and help with the absorption of fat-soluble vitamins (A, D, E, and K).
Phytonutrients
Glucosinolates: Cabbage contains glucosinolates, sulfur-containing compounds that have been shown to have cancer-protective properties.
Probiotics (if fermented)
Lactic Acid Bacteria: If you make coleslaw with fermented cabbage (sauerkraut), it can be a source of probiotics, which promote gut health and support the immune system.
The Summary Of Nutrients in Coleslaw
Vitamins: Vitamin C, Vitamin K, Vitamin A (if carrots are included)
Minerals: Potassium, Calcium (if dairy or seeds are included)
Antioxidants: Flavonoids, Carotenoids
Healthy Fats: From mayonnaise made with nutritious oils
Phytonutrients: Glucosinolates
Including coleslaw into your diet not only adds a crunchy, flavorful side dish, but it boosts your intake of these valuable nutrients, contributing to overall health and well-being on the keto diet.
Did you find this article beneficial to your keto diet? If so, subscribe to my blog for more delicious keto recipes, tips, and inspiration for your keto meals. Keto on!
John Douillard Lifespa Affiliate Ayurvedic Medicine With Modern Science
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